What is Quinoa?

Quinoa (pronounced "KEEN-wah") is the common name for Chenopodium

quinoa of the flowering plant family Amaranthaceae. It is grown as a grain
crop primarily for its edible seeds. It is a pseudocereal rather than a true
cereal, as it is not a grass. Quinoa is closely related to species such as
beetroot and spinach and amaranth, another pseudocereal (which it closely
resembles). After harvest, the seeds are processed to remove the coating
containing the bitter-tasting saponins. Generally, the seeds are cooked the
same way as rice and can be used in a wide range of dishes. The leaves,
meanwhile, are sometimes eaten as a leaf vegetable, much like amaranth,
but commercial availability of quinoa greens is limited.

Quinoa originated in the Andean region of Peru, Bolivia, Ecuador, Colombia

and Chile and was domesticated 3,000 to 4,000 years ago for human
consumption in the Lake Titicaca basin of Peru and Bolivia, though
archaeological evidence shows a non-domesticated association with
pastoral herding 5,200 to 7,000 years ago.
Nutritional Values:

Health Benefits of Quinoa:

1. Very nutritious
2. Contains the plant compounds quercetin and kaempferol
3. Very high in fibre, much higher than most grains
4. Gluten-free and perfect for people with gluten intolerance
5. Very high in protein, with all the essential amino acids
6. Has a low glycaemic index, which is good for blood sugar
control
7. High in important minerals like iron and magnesium

8. Has beneficial effects on metabolic health

9. Very high in antioxidants

10. May help you lose weight

11. Easy to incorporate into the diet

Consuming 2-3 servings of whole grain foods per day can reduce the risk of:

 Cardiovascular disease

 Type 2 diabetes

 High blood pressure

 Colon cancer

 Obesity

Fact: Quinoa is one of the healthiest and most nutritious foods on

the planet
How to cook Quinoa:
Cooking quinoa is like cooking rice. The ratio is 1 cup of uncooked quinoa to
2 cups of water. Bring quinoa and water to a boil in a medium saucepan.
Reduce heat to low, cover and simmer until tender and most of the water
has been absorbed, 15 to 20 minutes.

Quinoa Upma Recipe:

Quinoa Upma is very delicious, flavourful and packed with protein and
nutrients. It is a quick and easy recipe that you can put up for breakfast or
lunch or dinner in no time. It is perfect for bachelors, vegetarians, vegans
looking for healthy protein rich recipes.

INGREDIENTS:

Ghee 2 tablespoon
Mustard seeds ½ tablespoon
Cumin seeds ½ tsp
Green chillies(chopped) 1 nos
Curry leaves 1 spring
Onions(chopped) 1 tablespoon
Ginger(chopped) 1 tablespoon
carrot(chopped) 1 tablespoon
Salt To taste
Quinoa ½ cup
Water 1 cup
Coriander leaves ¼ bunch
Lime juice 1 tablespoon
Ground nuts ¼ cup
METHOD:

1. Heat ghee in a pan and add mustard seeds, cumin seeds, green chillies,
curry leaves, onions, ginger and sauté it.

2. Add carrots, little salt and sauté it.

Wash the quinoa then soak it for 5 -20 min and strain the water.

3. To the above pan add quinoa, water, salt and mix thoroughly then place
the lid and cook it on slow flame for 10 mins.

4. Add roasted ground nuts, lime juice, coriander leaves.

5. Now the protein rich quinoa is ready to serve.